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Rack Pull

Difficulty: ⭐⭐ Intermediatehinge

Home Setup

Rack pulls are difficult to replicate at home without proper equipment, but you can perform elevated deadlifts by standing on a stable platform and pulling from blocks or stacked weight plates

Heavy dumbbells or kettlebellsSturdy wooden blocks or stacked booksStable platform to stand on

💡 Pro tip: Focus on Romanian deadlifts or hip thrusts at home as they target similar posterior chain muscles without requiring a rack setup

Gym Setup

Set barbell on power rack safety pins at knee height (just below or at patella). Load barbell, position feet hip-width apart, and grip bar just outside legs with mixed or double overhand grip

Safety: Ensure pins are securely locked at equal height on both sides. Start conservative with weight as the shortened range allows much heavier loads than full deadlifts. Use lifting straps if grip is limiting factor

💪 Muscles Worked

Erector SpinaeTrapeziusLatissimus DorsiGlutesHamstringsForearmsRhomboids

⭐ Why This Exercise?

Rack pulls allow powerlifters to overload the lockout portion of the deadlift with supramaximal weights, building confidence and strength in the finishing position. This partial range movement strengthens the upper back, improves grip strength, and addresses weaknesses in the top half of the conventional deadlift while reducing lower back fatigue compared to full deadlifts.

Make It Easier

Regressions for building up strength

1. Block Pull from Mid-Shin

barbell + weight plates + blocks or mats

Increases range of motion slightly while still providing elevation, building toward full deadlifts

2. Romanian Deadlift

barbell + weight plates

Teaches proper hip hinge pattern with lighter weights and emphasizes eccentric control

3. Trap Bar Rack Pull

trap bar + power rack + weight plates

More neutral grip position and centered load reduces technical demands while building similar strength

Make It Harder

Progressions for advanced athletes

1. Rack Pull from Lower Pin Height

barbell + power rack + weight plates

Increases range of motion, progressing toward full deadlift while maintaining overload benefits

2. Deficit Deadlift

barbell + weight plates + platform or plates to stand on

Standing on platform increases range of motion beyond conventional deadlift, building strength through full ROM

3. Paused Rack Pull

barbell + power rack + weight plates

Adding 2-3 second pause at knee level eliminates momentum and increases time under tension

↕️ Similar Movements

Conventional Deadlift
Full range of motion version that rack pulls are designed to supplement and strengthen
Block Pull
Similar partial range deadlift using blocks instead of rack pins for elevation
Barbell Shrug
Isolates upper trap development using similar top-position loading as rack pulls
Bent Over Barbell Row
Complements rack pulls by building upper back thickness through horizontal pulling
Good Morning
Develops hip hinge pattern and posterior chain with emphasis on eccentric control

Form Checklist

✓Set shoulders back and down, engage lats by 'bending the bar' before pulling
✓Drive through the floor with legs while simultaneously pulling bar into hips
✓Finish with hips fully extended and shoulders pulled back, squeezing glutes at top
✓Maintain neutral spine throughout - avoid hyperextending lower back at lockout
✓Control the descent back to pins rather than dropping the weight

Common Mistakes

  • •Starting with hips too low, turning the movement into a squat rather than a hinge
  • •Hyperextending the lower back at lockout instead of achieving neutral spine with glute engagement
  • •Using momentum by bouncing the bar off pins rather than performing controlled dead-stop reps
  • •Rounding upper back under heavy loads due to inadequate lat engagement
  • •Setting pins too high, reducing range of motion to the point where exercise becomes a shrug

📈 When to Progress

Progress when you can complete 3 sets of 3-5 reps with proper form and controlled tempo. For powerlifting purposes, when rack pull strength exceeds your conventional deadlift 1RM by 20-30%, consider lowering pin height or transitioning focus back to full deadlifts to address the bottom portion of the lift